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Sarasota Y Sharks Masters GOLD Workout

The SHARK TANK

  1. Sarasota Y Sharks Masters GOLD Workout 9/5/17

    by , September 1st, 2017 at 12:38 PM (Sarasota Y Sharks Masters GOLD Workout)
    SCY

    Warm up
    1 x 300 4:30
    3 x 100 2:00 50st/50fr
    3 x 100 1:30 desc 1-3

    Kick set
    6 x 50 1:15 desc 1-3/4-6
    6 x 25 :40 sprint

    Main set
    4 x 25 :25 IM order
    3 x 100 2:00 50fly/50free desc 1-3
    4 x 25 :30 IM order
    3 x 100 2:00 50back/50free desc 1-3
    4 x 25 :35 IM order
    3 x 100 2:00 50brst/50free desc 1-3
    4 x 25 :40 IM order
    3 x 100 2:00 50freefast/50free desc 1-3

    Free/pull set
    4 x 100 1:30 desc 1-4
    1 x 200 3:00 strong
    3 x 100 1:30 desc 1-3
    1 x 150 2:15 strong
    2 x 100 1:30 desc
    1 x 100 1:30 strong
    1 x 100 1:30 mod
    1 x 50 :45 strong

    Warm down

    4 x 50 1:00

    Total: 4650
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